Hot 'n Healthy: Use cardio to burn fat

Steve Bisson/Savannah Morning News When executing the hook, be sure to end the move with your arm traveling across your body.

Steve Bisson/Savannah Morning News The energy for the front kicks should originate from the glutes and not the knees.

Steve Bisson/Savannah Morning News The switch kick should be performed quickly while alternating legs.

Hi, I am Jodie Luther Kofod and I am here at the Islands Family YMCA. It is the week after Easter and everyone has overindulged in candy and other sweets.

I am going to show you a kickboxing circuit to help you burn calories and atone for your guilty pleasures. We are going to do some jabs and kicks. Kickboxing requires you to engage all the muscles in your body and is most effective for burning that stubborn belly fat. So, put the candy down and let’s get started.

The Jab

This is a straight punch to the midsection of your imaginary opponent.

• Pivot on the ball of your right foot while turning your knee, hip, shoulder and arm simultaneously when you throw the hook with your right arm.

• Immediately recoil and pivot on the ball of your left foot while turning your knee, hip, shoulder and arm simultaneously when you throw the hook with your left arm. Repeat for 45 seconds and then we will go to kicks.

• Bring your left knee up to your chest with your foot flexed and pointed down. Shift your body weight to the right leg.

• Quickly shift your body weight to the left leg and kick with the right foot.

• Repeat in a fast sequence for 45 seconds. Alternate sides and repeat in a fast sequence for 45 seconds.

Determine where you would like to strike your imaginary opponent and adjust the height of your kick accordingly. You can aim for the knees, midsection or neck and head area.

You can repeat this circuit until you can’t do another one. As a modification, these moves can be done in a pool.

Don’t you feel better already? Let’s get fit and healthy together.

Jodie Luther Kofod is a Lifestyle Coach and Trainer. She has certification from AFAA NETA ACE, Johnny G Spin, TRX and kickboxing, as well as nutrition certifications. She trains groups or individuals and can be reached at Jodie@jodieshouseofpain.com.